Paleo Diet and Paleolithic Diet Questions & Answers

Question

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I am a track and field multi athlete, my question is...

If I want to make sure I get maximum recovery potential from post workout meal without gaining much fat mass as well should I, or should I not include any fat in my post workout meal? Currently I do some protein with a banana muffin with some table sugar in it to spike my insulin.. as well as olive oil usually sneaks on the frying pan as well..

Any suggestions welcome! Thanks

flag	asked Jul 3 at 23:50 durward 263●10

Sam Knox · Accepted Answer · 2012-07-04 00:06:40Z UTC

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As long as protein is adequate, the "insulin spike" isn't necessary, so neither is the sugar or other carbs.

http://ajpendo.physiology.org/content/293/3/E833.long

As far as I know, the fat will have no effect on recovery, but it's a good way to make sure you're getting sufficient calories.

In one study of elite athletes, those with the greatest calorie deficits had the highest bodyfat percentage.

http://www.ncbi.nlm.nih.gov/pubmed/10731010

The researchers speculated that basal metabolism was reduced by calorie-restriction to the point that the athletes gained fat on fewer calories.

answered Jul 4 at 0:06

Sam Knox
3,729●2●13

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A track and field athlete needs to replenish glycogen stores within the muscle and eating just protein will not do that Sam. – foreveryoung Jul 4 at 0:17

Even though you provide data to back up your responses, it's not always relevant to the scenario at hand. – foreveryoung Jul 4 at 0:18

Actually she never states her event/events (is multi like a decathlete?) Would make a significant difference in recommendations if we wanna try to get specific (which I don't without personally knowing and observing the person in question). – JayJay Jul 4 at 2:08

SORRY maybe I mean "he". I dunno. – JayJay Jul 4 at 2:10

@fy: Good catch with the glycogen stores. I keep forgetting that most athletes still think you need a high-carb diet to train. – Sam Knox Jul 4 at 14:17

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JayJay · Answer 2 · 2012-07-04 02:05:40Z UTC

Lose weight and make sure its fat.....For me low carb with HIT resistance training does the trick.

Sorry that was just to your title. Really PWO meal is overrated. Just getting in enough of the macros you want on a daily basis is key. Fat in your post work out meal will NOT reduce your ability to build or transmit protein into muscle contrary to popular belief. So go ahead and eat that fatty steak, or put butter on your potato.

Acumen Athletics · Answer 3 · 2012-07-04 03:27:51Z UTC

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Really depends on what the rest of your diet is through out the whole day. You can try to cycle your macros. Eat higher fats throughout the day or on nonworkout days. Then use your carbs to fuel your workout pre, intra & post windows while keeping fat 0 or low.

answered Jul 4 at 3:27

Acumen Athletics
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I eat Low carb. veggies only right now as I am in off season and don't need them. – durward Jul 5 at 2:06

Maximizing strength to weight ratio

3 Answers